It’s that time of year! We all have to mow our lawn and weed our gardens more often. The question is: how do we do these things without causing ourselves pain?
This time of year, our offices will see a significant increase of patients being seen for back pain due to working in their yard. Some of these people can’t even stand up straight. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling required for these activities your body may not be ready for yard work. Here are a few “Garden Fitness Stretches” to remember before you start your gardening or yard work.
Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Don’t follow the “no pain, no gain” rule. Stretching should not be painful.
While sitting, prop your heel out in front of you on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
Do the "Hug yourself." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times. Finally, be aware of your body technique, form and posture while gardening. Kneel, don't bend, and alternate your stance and movements frequently.
Also keep in mind that regular chiropractic adjustments can improve overall flexibility and spinal health. If you haven’t had an adjustment recently, contact Chiropractic Partners to schedule an appointment today! If you need help finding an office, feel free to message us for assistance.